Self-Hug Upper-Back Stretch
Seated (chair) · Shoulder girdle and back
A self-stretch for the shoulder girdle and back. Support your body and stay within a comfortable range.
How longNew to it: start with 10–20 seconds, once or twice. Used to it: 20–30 seconds, 2–4 times, about 60 seconds in total per stretch.How long and how many →
Position and focus
Seated (chair) · Shoulder girdle and back
Starting position
Sit on a chair, cross your arms and reach each hand around towards the opposite shoulder blade.
Movement phases
1. Hug yourself
Relax your shoulders and wrap your arms around your body.
2. Round the back
As if drawing your shoulder blades forwards with your hands, round your upper back.
3. Hold the stretch
Breathe where you feel a stretch between the shoulder blades.
4. Return
Unwrap your arms and lengthen your back.
What to check yourself
Check that there is no tension in your neck or jaw.
Adjust the stretch
Easier: Keep the hands on the shoulders and round the back less.
Deeper: Reach the hands further around the back and tuck the chin as you round.
Caution
Stop if you feel sharp pain, numbness, dizziness, shortness of breath or anxiety. If you are receiving treatment, recovering from surgery or pregnant, check with your healthcare professional first.
These English notes describe a prototype model. The stretch, foam roller and resistance band lessons are being produced under the supervision of CoconeRu. Move, reviewed in stages. They are not medical advice or an individual exercise prescription.
References
Each note describes what the whole source covers.
Cambridge University Hospitals — Seated stretches ↗
In a chair: arm across the body, hugging yourself to widen the back, opening the chest, side stretch, back of the thigh, calf, and neck (forwards, sideways and diagonally forwards).
About this page
It shows a typical way to do the movement. The 3D is a schematic model; it does not decide whether a lesson suits you, prescribe exercise or diagnose anything. Stop if you feel pain or discomfort.
Sources, supervision and revisions